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CrossFit The Ville: Monday’s WOD

September 26, 2016

Deadlifts 4-4-4-4@ 85% 1RM

then,

10:00 AMRAP of:

1-Deadlifts (225/155)

3-T2B

2-Deadlifts

6-T2B

3-Deadlifts

9-T2B

4-Deadlifts

12-T2B, etc.

 

*True Grit 4 is coming November 5th! Scaled and RX teams of 2 men and 2 women will compete for cash and prizes so get your teams together now! https://www.eventbrite.com/e/true-grit-4-registration-27992851372?aff=eac2

CrossFit The Ville: Sunday’s WOD

September 25, 2016

Warmup/Skill: Muscle Snatch 4-4-4

Overhead Squat 4-4-4-4@85% 1RM

then,

9-7-5 reps each of:

Bar Muscle Ups

Squat Snatch (135/95)

*True Grit 4 is coming November 5th! Scaled and RX teams of 2 men and 2 women will compete for cash and prizes so get your teams together now! https://www.eventbrite.com/e/true-grit-4-registration-27992851372?aff=eac2

 

CrossFit The Ville: Saturday’s WOD

September 24, 2016

Rest Day.

 

*Today is our monthly free workout at 8:00 and 9:00am! Bring a friend!

 

*True Grit 4 is coming November 5th! Scaled and RX teams of 2 men and 2 women will compete for cash and prizes so get your teams together now!

CrossFit The Ville: Friday’s WOD

September 23, 2016

Bench Press 4-4-4-4@ 85% 1RM

Barbell Row 4-4-4-4@ 85% 1RM

then,

15-Bench Press (135/85)

15-CTB Pullups

12-Shoulder Press (95/55)

12-T2B

9-HSPU

9-K2E

12-Shoulder Press (95/55)

12-T2B

15-Bench Press (135/85)

15-CTB Pullups

For time.

*This Saturday is our monthly free workout at 8:00 and 9:00am! Bring a friend!

*True Grit 4 is coming November 5th! Scaled and RX teams of 2 men and 2 women will compete for cash and prizes so get your teams together now!

CrossFit The Ville: Thursday’s WOD

September 22, 2016

Back Squat 4-4-4-4@ 85% 1RM

Glute Ham Raise 4-4-4-4 (weighted if possible)

then,

90-Walking Lunge Steps

70-Double Unders

50-KBS’s (53/35)

30-Burpees

10-Back Squats (225/155)

For time.

*This Saturday is our monthly free workout at 8:00 and 9:00am!  Bring a friend!

*True Grit 4 is coming November 5th! Scaled and RX teams of 2 men and 2 women will compete for cash and prizes so get your teams together now!

CrossFit The Ville: Wednesday’s WOD

September 20, 2016

Split Jerk 6-6-6-6@ 70% 1RM

Band Pull Aparts 12-12-12-12

then,

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

*True Grit 4 is coming November 5th! Scaled and RX teams of 2 men and 2 women will compete for cash and prizes so get your teams together now!

CrossFit The Ville: Tuesday’s WOD

September 19, 2016

Rest Day.

 

*True Grit 4 is coming November 5th! Scaled and RX teams of 2 men and 2 women will compete for cash and prizes so get your teams together now!